Grains and legumes top this ranking because manganese accumulates in plant seeds as they develop. Whole grains retain it in the bran and germ; refined grains lose most of it during milling. Tea leaves also concentrate manganese, which is why a cup can contain a meaningful share of the 2.3 mg Daily Value.
Manganese works in your bones, blood clotting, and the chemical reactions that turn food into energy. Most people get enough from ordinary meals, so a ranking by concentration tells you where it lives in food rather than where you should focus your diet. Absorption varies widely between individuals and drops when you also consume iron or calcium from the same meal.
FDA daily value: 2.3 mg
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Showing 3301–3350 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3301 | Babyfood, fruit, jarred, banana and other fruit | Babyfoods | 0.23 mg | 10% | CNF |
| 3302 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3303 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 0.23 mg | 10% | CNF |
| 3304 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3305 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3306 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3307 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3308 | Vanilla extract | Spices and Herbs | 0.23 mg | 10% | CNF |
| 3309 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3310 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3311 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3312 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3313 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3314 | Ginger root, raw | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3315 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3316 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3317 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3318 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3319 | Ginger root, raw | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3320 | Cake, yellow, light, dry mix | Baked Products | 0.23 mg | 10% | USDA_SR |
| 3321 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3322 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3323 | Cake, yellow, light, dry mix, unprepared | Baked Products | 0.23 mg | 10% | CNF |
| 3324 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_FF |
| 3325 | Pie, pumpkin, commercially prepared | Baked Products | 0.23 mg | 10% | USDA_SR |
| 3326 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 0.23 mg | 10% | USDA_SR |
| 3327 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3328 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3329 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3330 | Pie, pumpkin, commercial | Baked Products | 0.23 mg | 10% | CNF |
| 3331 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3332 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3333 | Cookies, gluten-free, vanilla sandwich, with creme filling | Baked Products | 0.23 mg | 10% | USDA_SR |
| 3334 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3335 | Raisins, golden, seedless | Fruits and Fruit Juices | 0.23 mg | 10% | USDA_SR |
| 3336 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3337 | Waffles, plain, frozen, ready-to-heat | Baked Products | 0.23 mg | 10% | USDA_SR |
| 3338 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 0.23 mg | 10% | USDA_SR |
| 3339 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 0.23 mg | 10% | USDA_SR |
| 3340 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3341 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3342 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 0.23 mg | 10% | USDA_SR |
| 3343 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 0.23 mg | 10% | USDA_SR |
| 3344 | Waffle, plain, frozen, ready-to-heat | Baked Products | 0.23 mg | 10% | CNF |
| 3345 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3346 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% | CNF |
| 3347 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 0.23 mg | 10% | CNF |
| 3348 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 0.23 mg | 10% | CNF |
| 3349 | Pie, fried pies, lemon | Baked Products | 0.22 mg | 10% | USDA_SR |
| 3350 | Pie, fried pies, cherry | Baked Products | 0.22 mg | 10% | USDA_SR |
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